WOD BLOG

  • Athlete of the month

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  • 23-06-15

    Blue Skill/Strength  Overhead Squat  WOD For time 40-30-20-10 Overhead Lunge  Sit Ups Red Skill Pull Up WOD 3 Rounds for time 10 KB Snatch (each arm) 15 Ring Dips  20 Med Ball Cleans                        source crossfit.com

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  • 22/06/15 TABATA

    WOD TABATA Full rounds of Thrusters Burpees Jumping Lunges  KB Swings  The name Tabata comes from the man who invented it – Dr. Izumi Tabata, a Japanese physician and researcher. He conducted a study using an interval-based training model. His objective was to see if athletes would benefit from a 20/10 session repeated eight times. 20/10 means 20 seconds of […]

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  • 17/06/15

    Blue  Skill Jerk  WOD 30-20-10 Thrusters Box Jumps Red Skill HSPU WOD 5 Rounds for time 6 Handstand Push Up 12 C2B 24 Weighted Lunges         

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  • 15/06/15

    WOD Partner WOD 5-5-5-5-5 Tempo Squat  50% of 1RM Other Partner Planks WOD 2.0 Partner WOD 7 Minute AMRAP 1 on each station 10 Thrusters 20 Mountain Climbers  WOD 3.0 7 Minute AMRAP  Partner WOD  8 Over the Bar Burpees 12 KB Swings       

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  • 01/06/15

    Blue  Strength  Push Press WOD Partner WOD 7 Minute AMRAP Push Press  *increase by 1 rep each time* RED Skill Handstand Push Ups  WOD 7 Minute AMRAP 5 Strict HSPU 15 Box Jumps rest 7 Minute AMRAP 3-6-9-12-15…… KB Swing Jack Knifes                 image by: crossfit.com

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  • 29/05/15

    WOD Team WOD (in teams of 4) 100 Wall Ball / 100 KB Swing  100 S2OH / 100 Power Clean 100 Atlas Stone / 100 Box Jumps 200 Pull Ups or Ring Rows * 2 athletes work at a time while the other 2 wait in the plank position. *     

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  • 28/05/15 Getting the perfect Snatch

    Skill  Snatch  Of all the Olympic Lifts that I find people have difficulty with, I would have to say the Snatch takes the cake.  Often times, explaining to everyone how they need to position their body, time the pull, pop the hips, get under the bar, and lock out the elbows can sound and feel overwhelming for new, and even […]

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  • 27-05-15

    WOD Stations  Front Squat  KB Snatch  Burpee Atlas Stone  Overhead Lunge   

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